30 minute beginner arm workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute beginner arm workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • KB Horn Curl
  • Pallof Press
  • Circuit 2
  • Floor Seated Pallof Press
  • KB Deadlift

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 6 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

  • Do not use any momentum
  • Keep elbows in a fixed position.

KB Horn Curl

Complete 6 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

Pallof Press

Complete 8 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

Circuit 2

Complete this round 3 times.

Floor Seated Pallof Press

Complete 6 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

KB Deadlift

Complete 10 repetitions

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

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This workout was made by Sean Klein

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